Nandini Murthy

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mantras of

Diabetes for DiabetiCs, Pre-DiabetiCs, non-DiabetiCs

HEALTH

MANTRAS OF

DIABETES

HEALTH

MANTRAS OF

DIABETES

FOR DIABETICS, PRE-DIABETICS, NON-DIABETICS

Nandini Murthy

Notion Press Old No. 38, New No. 6 McNichols Road, Chetpet Chennai - 600 031 First Published by Notion Press 2017 Copyright © Nandini Murthy 2017 All Rights Reserved. ISBN 978-1-948096-82-9 This book has been published with all reasonable efforts taken to make the material error-free after the consent of the author. No part of this book shall be used, reproduced in any manner whatsoever without written permission from the author, except in the case of brief quotations embodied in critical articles and reviews. The Author of this book is solely responsible and liable for its content including but not limited to the views, representations, descriptions, statements, information, opinions and references [“Content”]. The Content of this book shall not constitute or be construed or deemed to reflect the opinion or expression of the Publisher or Editor. Neither the Publisher nor Editor endorse or approve the Content of this book or guarantee the reliability, accuracy or completeness of the Content published herein and do not make any representations or warranties of any kind, express or implied, including but not limited to the implied warranties of merchantability, fitness for a particular purpose. The Publisher and Editor shall not be liable whatsoever for any errors, omissions, whether such errors or omissions result from negligence, accident, or any other cause or claims for loss or damages of any kind, including without limitation, indirect or consequential loss or damage arising out of use, inability to use, or about the reliability, accuracy or sufficiency of the information contained in this book.

DISCLAIMER Diet can be very effective and powerful. You are advised not to drastically change your diet or stop your medication if you are taking any, and do not embark on an intense physical activity regime if you know or suspect you have or are likely to have a medical condition or a health issue. In case you do have a known medical condition, we urge you to consult your doctor/healthcare physician. The author and the publisher disclaim any responsibility, loss or risk, personal or otherwise, that can be incurred consequently, directly or indirectly, from the use of any of the contents of this book.

Notice Mention of specific companies, organizations, or other authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations or authorities imply that they endorse this book.

Contents Prayerix What Made Me to Write This Book

xi

Prefacexiii Facts1 Diabetes Mellitus

2

Effective Diabetes Management

5

Planning a Meal Pattern

9

Glycemic Index

13

Food Exchange List

18

Sample Diet Charts

28

Low Calorie Recipes

33

Basic Indian Recipes

44

Mushroom Recipes

55

Fenugreek Seeds and Its Recipes

60

Healthy Recipes for Diabetics

69

Finger Millet Recipes

78

Diet in Diabetic Nephropathy

87

Food Sources of Antioxidants

92

Dietary Compliance (Review)

94

Role of Physical Activity

96

Lifestyle Modification

101

Guidelines for Diabetics

126

Contents

Yogic Management

132

Millets Benefit for Diabetics

135

Colour Therapy for Diabetics

139

References141

viii

Prayer Before Food Aum... Aum... Aum... Sahana vavatu Sahanou Bhunaktu Sahaveeryam Karavavahai Tejasvinavadhitamastu Mavid visha vahai hi Aum Shanthi... Shanthi... Shanthini. Let us be together. Let us eat together. Let us produce the energy together. Let there be no limit to our energies. Let there be no ill feeling among us. Aum... Peace, Peace, Peace. After Practice Yoga Aum... Aum... Aum... Asatoma sadgamaya Tamasoma Jyotirgamaya Mrutyorma amrutangamaya Aum Shanthi... Shanthi... Shanthihi. From untruth to Truth. From Darkness to Light. From Ignorance to Enlightenment. From Mortality to Immortality. Aum... Peace, Peace, Peace.

What made me to write this book Globally an estimated 422 million adults are living with diabetes mellitus. Diabetes, perhaps more than any other disease, is strongly associated with western diet, as it was uncommon in cultures consuming a primitive diet. Native diets to the food of commerce, the rate of diabetes eventually reaches the proportions seen in western societies. However, what’s alarming is the fact that India is home of 63 million diabetes and number is estimated to be 100 million by 2030. Diabetes prevalence has alarmingly doubled and so far grown by over 100% in the past 15 years. Number of diabetes deaths in India between the age of 30–69 is 79500 in males and 51700 in females. Henk Bekadam, WHO representative to India recently shared his opinion on how India could prevent or delay diabetes through population based interventions such as regular physical activity, maintaining healthy diet and body weight and to avoid tobacco use. He also suggested that there is a need to help people step up and get them screened for diabetes as close 96 million people who suffer from it, don’t know they have it. Finally its so alarming, this book is need of the hour. Especially in India, it’s a rare phenomenon giving education to the patient. In my earlier stint, worked as patient educator, and that made me to write this book on Diabetes and contribute to the diabetics. I’m sure this book will be handy for them.

PREFACE I have been practicing as a consultant nutritionist for more than 20 years. Very early in my career, I realized that many patients with diabetes from all walks of life, including highly educated, are not at all completely aware about diabetes. Moreover, there are a lot of misconceptions about diabetes in their mind. With these constraints in mind, persistently normal blood sugar control cannot be attained and thus leads to all those dreaded complications. This actually sounds that being educated not (knowing about computers, we can call ourselves as “computer illiterate.” And therefore I sincerely believe that every diabetic should own this book and not to be known as “diabetic illiterate.” This book actually improves the “diabetic quotient” for all age groups. Through these pages, it advises Input=Output’ and will improve the understanding of what to do. Essentially this book is to empower the patients to help themselves to lead healthy and high quality life. This book is written with a sincere aim of educating patients with diabetes. “PREVENTION IS ALWAYS BETTER THAN CURE.” I am deeply indebted to my patients who have patiently taken my counseling and developed my abilities in patient education.

FACTS History of diets for diabetics (1900–70) 1900–25 Fasting (Naunyn, Allen): 5% carbohydrate, 85% fat (New burgh 1923). 1922

Insulin discovered (but not generally available for a few years).

1930

15% carbohydrate and 70% fat.

1940

All carbohydrate low, e.g. 40% and

1950

Fat 50%. Lawrence’s lines in UK.

1970 Carbohydrate round 40% sugar prohibited. Emphasis on oral drugs or insulin rather than diet.

HealtH

mantras of

Diabetes There are lots of misconceptions about Diabetes among people. With these constraints in mind, healthy blood sugar cannot be attained, which leads to dreaded complications. Therefore, I sincerely believe that every diabetic should own this book and not be known as a “Diabetic illiterate.” This book actually improves “DIABETIC QUOTIENT” for all age groups. Through these pages, the book advises many practices concerning INPUT = OUTPUT. This will enhance the understanding of what to do. Essentially, this book empowers the patient to help themselves lead a healthy and good-quality lifestyle. This book is written with a sincere aim of educating patients with diabetes. PREVENTION IS BETTER THAN CURE.

Mrs. Nandini Murthy is a leading consultant Nutritionist with a long-standing career in VLCC in Hospitals and Clinics in Bangalore and Mysore. She was into teaching, and some of her nutrition-related articles have been published in leading newspapers. With an experience of more than 20 years, she realized that many patients with diabetes from all walks of life including the highly educated are not entirely aware of diabetes. She has been spreading awareness by delivering talks on obesity and wellness. She offers therapeutic counseling for patients such as corporate professionals and school children. She worked as a Patient educator in her earlier stint. Mrs. Murthy is certified and trained in Acupressure, Acutouch, Magnetic therapy, Auricular therapy, Mudras, Meditation and Yoga. Price 199